"The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy."
- Dr. Martin Luther King, Jr.
All of you have been doing an amazing job! You have been doing a great job of showing up regularly, and working very hard. I am really impressed with the strides that have been made in lite fit. You are proof that anyone of any level can participate in crossfit and enjoy themselves while becoming functionally fit. Thanks for being great members.
Warm up:
Dynamic athletic calisthenics
Skill:
Tabata (6 rounds)
-Farmers carry
WOD: 2 rounds of:
4 min row
3 min stair walk/run
2 min sit ups
1 min rest
12/05/11
Great turnout tonight for the 6:30 class! Sheryl made it in today for the 10:30 and did the crossfit WOD, (which by the way I did it and was very hard) then came in for the 7:30 class!!
Warm up: 2 rounds of:
1:00 Row
1:00 Box step up
1:00 Squat
1:00 Sit ups
Skill
Row
100 m x 4 (rest for your row time)
Goblet box squats
5 x 5
increase weight each round
4 min AMRAP
100 m row
10 squats
4 min rest
4 min AMRAP
5 push ups
10 sit ups
cashout: 10 KB swing into goblet squat
Warm up: 2 rounds of:
1:00 Row
1:00 Box step up
1:00 Squat
1:00 Sit ups
Skill
Row
100 m x 4 (rest for your row time)
Goblet box squats
5 x 5
increase weight each round
4 min AMRAP
100 m row
10 squats
4 min rest
4 min AMRAP
5 push ups
10 sit ups
cashout: 10 KB swing into goblet squat
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